Fitness & Wellness

Do Weight Loss Patches Actually Work?

Do Weight Loss Patches Actually Work?

One of the latest weight loss aids that are creating some interest are weight loss patches. Clients at Next Level Fitness in Irvine, CA have asked whether these work or are a waste of money. Exactly what are these patches? They work like nicotine patches or pain patches and deliver the ingredients trans-dermally, meaning via the skin, then go into the bloodstream.

What are some of the problems with patches.

The patch contains specific ingredients that are supposed to help with weight loss or a combination of them and sometimes ingredients to help delivery. Not all ingredients that might help with weight loss can be delivered that way, some have molecules that are too large to enter via the skin. Other problems occur in measuring the amount of the ingredient that the patch delivers. Is there enough to be effective, while still being safe. To add to the problem, not all areas of skin absorb ingredients at the same rate. Humidity and heat also affect absorption.

What are the various types of ingredients used in patches?

There are a lot of different patches on the market. Some include one active ingredient, while others may include many. Ingredients used include green coffee bean extract, green tea, acai berry, ephedra, Hokuto mint/Japanese mint, flaxseed oil and bitter orange. There are few if any studies done on the effectiveness of the patches. They aren’t regulated by the FDA either, so little is known about overall potential risk.

The ingredients used have been studied for weight loss when taken orally.

One of the benefits of patches, which is also one of negatives, is that the ingredients bypass the stomach and digestive system and go directly into the bloodstream. While they will deliver the unaffected ingredient directly into the blood, nobody has tested whether that makes a difference on safety, effectiveness or results. The dosage level isn’t addressed either when delivered differently and at full strength.

  • One ingredient that could be found in weight loss patches is ephedra. It does boost metabolism, but also has been found to have dangerous side effects. The FDA banned it, but since patches aren’t regulated, some could contain it.
  • Flaxseed and flaxseed oil do help weight loss, but not in a way that can be reproduced in patches. The ingredients in both slow digestion and the fiber in flaxseed make you feel full. Tests on flaxseed oil patches have not shown effectiveness.
  • You’d be better off saving your money and including the ingredients in your diet. For instance, invest in green tea bags and drink it throughout the day. Not only does it help with weight loss, it helps boost good health.
  • While it sounds like a great idea to use patches, since they’re so convenient, but you could be wasting your money or even worse, gambling with your health. Eating healthy and a program of regular exercise is still the best way to take off weight and prevent it from returning.

For more information, contact us today at Next Level Fitness

Is All Cheese Bad For You?

Is All Cheese Bad For You?

Like other types of dairy, cheese provides vitamin A, calcium, healthy fat and protein. Also like other types of dairy products, it’s even better if the milk comes from cows that are grass-fed and organic. There’s a growing body of evidence that questions the benefits and whether cheese is bad for you that considers other factors, like the amount of cheese you eat. For instance, it’s high in fat, so overindulgence can pack on the pounds. Some types of cheese are also better for you than others are.

Cheese is made from milk that has added salt, good bacteria and an enzyme, rennet.

There are eight different types of cheese and within those categories, many variations. Fresh cheese is one that’s ready to eat and doesn’t require aging. They include cottage cheese and ricotta. Mild semi-soft cheese is aged from a few days to a few months. These include Monterey Jack and Havarti. Soft ripened cheese gets softer with age and include Brie and Camembert. American or French goat cheese are surface-ripened. The outside is a rind with the interior soft or runny. Semi-hard cheese is the broadest category and include Swiss, cheddar and Colby. Hard cheeses are well aged and include Gouda and Parmigiano-Reggiano. Blue cheese is easy to recognize and includes Roquefort and Gorgonzola. Washed rind cheese, the final category, have an orange-pinkish rind from being washed with brine, beer or other alcohol. Limburger and Muenster are in that group.

There are some cheeses that even lactose intolerant people can eat and ones that are better for dieters.

The longer cheese is aged, the less lactose it contains, so it doesn’t have the same effect on those that are lactose intolerant. Muenster, Camembert, Brie, cheddar, Provolone, Gouda, Blue, Parmesan and Swiss are the ones with the least amount of lactose. If you’re trying to lose weight, cheese with higher calories include Parmesan, Cheddar, Monterey Jack, Fintina and Romano. Those that are lower in calories per serving include Mozzarella. Feta and goat cheese. The healthiest types of cheese include Mozzarella, blue cheese, Feta, cottage cheese, Swiss cheese, Ricotta and goat cheese.

It’s not always the cheese that’s the unhealthy part of the food.

Cheese is often used in dishes that aren’t the healthiest. It tops loaded fries, pizza and other high calorie, not so healthy foods. Not all cheese is real cheese. For instance, those American cheese slices people often use are really cheese food. They contain additives to give them a longer shelf life. In fact, those additives are over half the ingredients of the product.

  • Some of those additives include sodium phosphate, sorbic acid and calcium phosphates. Calcium phosphates increase the firmness of the cheese. Calcium phosphates also are used in fertilizers.
  • If you’re going to eat cheese, eat full fat cheese. Low fat cheese has other additives to make it taste good. It also is missing the healthy fat that keeps you feeling fuller and provides benefits for your body.
  • If you want shredded cheese, do it yourself. Don’t buy the pre-shredded kind. In order to keep from clumping, manufacturers use additives to prevent that. Shredded cheese is also subject to mold quicker. Block cheese is cheaper, lasts longer and you can freeze it.
  • Cheese made from the milk of grass fed cows is healthier. It contains more conjugated linoleic acid (CLA), which makes it heart healthier. It also contains more omega-3 fatty acids and the optimal ratio of omega-3 to omega-6.

For more information, contact us today at Next Level Fitness

Healthy Benefits Of Brussels Sprouts

Healthy Benefits Of Brussels Sprouts

You may have turned your nose up when your mother served Brussels sprouts or held your nose and ate one if she insisted. These little miniature cabbages have a far stronger smell when cooked, so many children act the same. Like cabbage, they’re a member of the Brassicaceae family. Just like cabbage, there are many benefits of Brussels sprouts that can help you stay healthier.

Brussels sprouts are high in nutrients.

Just one serving of Brussels sprouts contain 91% of your body’s daily value for vitamin K and 53% of the amount of vitamin C you need. It also contains 2 grams of fiber, 2 grams of protein, 5.5 grams of carbs and 12% of the daily value for folate. Yet this tiny power packed veggie just contains 28 calories per serving. They’re also high in antioxidants, which can protect you at a cellular level.

The high fiber content of Brussels sprouts helps maintain blood sugar levels.

Fiber is important for your body. It helps provide bulk to your stool to prevent constipation, while also feeding your beneficial microbes in the digestive system. Fiber also slows the absorption of glucose into the blood stream and by doing that, helps maintain healthy blood sugar levels. Studies show that people who have more cruciferous vegetables, such as cabbage and Brussels sprouts, in their diet, reduce the risk of diabetes.

Brussels sprouts contain omega-3 fatty acids.

Brussels sprouts contain a special type of omega-3 fatty acid. It’s alpha-linolenic or ALA. It’s the only type of omega-3 that plants contain. While a better, more usable type of Omega-3 is found in seafood and fish, it’s still a good option to add to the diet. The body converts the ALA to the omega-3 your body uses but can only do a small amount at a time, unlike the omega-3 in fish that doesn’t require conversion. Omega-3, no matter what the source, is important for lung, immune system and blood vessel health.

  • The antioxidants in Brussels sprouts help reduce inflammation by fighting free radicals in the body. Chronic inflammation can cause many illnesses from auto-immune diseases to cancer, heart disease and diabetes.
  • The vitamin C in Brussels sprouts helps keep tissue repaired. Brussels sprouts is the best source for vitamin C from vegetables. Vitamin C is also important for the production of collagen, which keeps your skin looking younger.
  • You can use Brussels sprouts in a main dish or as a side dish. They can be grilled, baked, roasted, sautéed or served raw. They are delightful in salads or cole slaw and can be quartered and served with dip.
  • Cooking Brussels sprouts can decrease the vitamin C amount, but increase vitamins E and K. It can also release myrosinase, an enzyme, which breaks down glucosinolates and provide anti-cancer benefits. Don’t cook Brussels sprouts to long, or they become mushy and bitter.

For more information, contact us today at Next Level Fitness

Summer Is Right Around The Corner. Are You Ready?

Summer Is Right Around The Corner. Are You Ready?

It’s getting warmer and that means beach weather is just around the corner. If you’re out of shape, you’ll miss out on a lot of the fun. It takes energy to keep up with all the summer activities and of course, you want a beach ready body, too. You can start today to get ready for summer by making a few changes and sticking with a fitness program and program of healthy eating. If you’re completely out of shape, you need to start slowly and work toward peak intensity. This is the perfect time of year to start eating healthy, since fresh fruits and vegetables are readily available.

A few months can make an incredible difference.

After just one week of exercise, you’ll start noticing mental changes. You’ll feel more confident about yourself. When you stick with working out for two weeks, you’ll notice improved stamina and more energy. After a month, if you’re eating healthy and working out, you’ll start noticing some changes in your body, like more muscle mass and less fat, and potentially a weight loss of 2-4 pounds, using 1-2 pounds a week as a healthy weight loss goal.

In just two months, you’ll lose up to 20-pounds or more.

It’s hard to say exactly how much you’ll lose or project exactly how your body will look, since everyone is different, but it definitely will look better and you’ll feel more energetic. You’ll burn more calories 24/7, since you’ll have more muscle tissue, which requires more calories to maintain than fat tissue does. Muscle tissue weighs more per cubic inch than fat does, so one pound of muscle takes less space. That means you’ll look thinner, even if you didn’t lose a pound and if you lost 20 pounds, it will look like you lost a lot more.

As you get fitter, start getting more active.

You’ll have the energy to do more active things, plus workout at the gym. That means you’ll make even more progress. Keep the extra activities fun and don’t focus on strength building two days in a row. Your personal trainer can help you with your workout program in the gym and maybe offer suggestions of activities that are both fun and geared toward fitness, like swimming. The more active you are, the more energy you’ll build.

  • Even if you aren’t trying to lose weight, healthy eating should be a key priority. You need a well-balanced diet to build muscle tissue and to boost your energy level.
  • Working out can help improve your body’s appearance even if you don’t have to lose weight. It can tone your derriere, tone arms, flatten your tummy, build more attractive legs and help hide cellulite.
  • Have fun with the kids. You’ll have more energy, so playing in the park, taking them on hikes and riding bikes or hula hooping with the family can be part of your exercise program, plus get the kids more active.
  • Don’t forget to include flexibility training. Not only does it help prevent injury, it also makes you more graceful and agile. It can shave years off your silhouette as you gracefully walk on the beach.

For more information, contact us today at Next Level Fitness

High Fiber Foods You Should Be Eating

High Fiber Foods You Should Be Eating

There’s a reason we offer meal planning and nutrition help at Next Level Fitness in Irvine, CA. It’s because part of getting fit means eating healthier. That includes eating high fiber foods. High fiber foods contain two classifications of fiber. There is soluble fiber, which dissolves in water and creates a gel. The gel feeds the friendly microbes in your digestive tract, who in turn, help digest food, while also providing many other benefits. The other type of fiber is insoluble fiber. It doesn’t dissolve but adds bulk to your diet.

Good sources of insoluble fiber.

Besides adding bulk to your stool and keeping it soft and easier to pass, insoluble fiber slows digestion. That helps keep blood sugar level. It also helps prevent constipation and the results of years of constipation, like hemorrhoids and an increased risk of colon cancer. Some of the best sources of this type of fiber are green peas, whole grains, nuts and dark leafy greens. Oat bran, beans and unpeeled apples are probably the best known.

Soluble fiber also helps keep your stool soft by absorbing water and creating a gel.

Soluble fiber is great for weight loss, since it also slows digestion and keeps you feeling full longer. Soluble fiber also may help lower cholesterol levels, in addition to lowering blood sugar levels. What foods are rich in soluble fiber? Beans, oats and apples, for instance are rich in both soluble and insoluble fiber. Avocados, sweet potatoes, sunflower seeds, flax seeds and Brussels sprouts are also high in both.

Beans provide both protein and fiber.

As noted previously, beans have both soluble and insoluble fiber, so they’re an excellent source. However, they’re also loaded with the macronutrient protein, making them especially valuable for a healthy diet. Not only are beans a rich source of protein, they can cut grocery cost if you make one or two meals a week a meatless meal and use beans as the protein source for those meals. A half cup of cooked black beans offers 34% of your daily fiber and has a long shelf life. They’re loaded with folate and thiamin that help improve brain health. They’re good for the heart, plus provide cancer and diabetes preventatives. They have nutrients that improve blood circulation and improve digestion, help repair cells and aid in cell growth.

  • Fresh fruit are high in fiber and can help boost your energy level by maintaining a consistent blood sugar level throughout the day. If possible, eat the fruit and their skins when possible.
  • While almost all vegetables are high in fiber, those that are highest include parsnips, green peas, acorn squash, collard greens and butternut squash. Keep the peels on potatoes to maximize nutrition and fiber.
  • Oatmeal is particularly good for slowing the absorption of sugar and slowing digestion. It makes you feel full longer, which can help curb your appetite for mid-morning snacks. Steel cut oats are best.
  • Most highly processed foods are devoid of fiber. Meat is also not a good source of fiber. Simply adding a few more vegetables to your diet can help or substituting plant protein sources a few days a week can increase fiber.

For more information, contact us today at Next Level Fitness

Best Things To Eat After A Workout

Best Things To Eat After A Workout

Getting the right fuel before a workout is important. It can keep you going at peak performance until the end. However, you have to choose the right foods to eat after a workout, too. You need fuel to repair muscles and replenish the muscle glycogen you depleted during your workout. Consuming the right type of food after you workout can replenish the muscle glycogen that you depleted when you were exercising. It also helps boost protein synthesis, which helps repair and build new muscle tissue, while restoring fluid and electrolyte balance.

You need both carbohydrates and protein.

After you workout, you need the quick energy of a carbohydrate, plus protein to rebuild muscles. Try to eat as soon as possible after your workout if you had a tough session. The snack should consist of 20-30 grams of protein and 30-40 grams of carbohydrates. You can wait longer and just eat a well-balanced meal if your workout was lighter, like jogging.

Some good options after a workout can be simple.

Eggs are an excellent source of protein and that makes a hard-boiled egg and easy choice. It comes in its own container, so just peel it, slice it and put it between two slices of whole wheat bread or on crackers. Slices of cheese on crackers or chicken breast on whole wheat are two other options. Plain Greek yogurt with fresh fruit chopped in it is another good option. The fruit is the carbs and the yogurt is the protein.

Other simply to carry options for a post workout snack can include peanut butter and apples.

Peanut butter is a great source of protein, but make sure you opt for the natural peanut butter. It only has one ingredient and that’s peanuts, although some may have salt in it as well. As noted before, other protein sources include Greek yogurt and cheese. Tuna and chicken breasts are also good choices. The carbohydrate part of the mix can be whole grain bread or crackers, fresh fruit or vegetables. Roasted sweet potato slices with a yogurt dip also make a good after workout snack.

If you’re working out at home or have access to a freezer, a frozen banana dipped in dark chocolate, then rolled in crushed walnuts not only provides both protein and carbs, it also acts like a natural anti-inflammatory.

Make a healthy, easy to transport tuna salad. Just use tuna, onions, celery and dressing made from mayo, Greek yogurt and mustard. Mix and put on one slice of whole grain toast after a tough workout.

No matter how tempting it may seem, deep-fried wings and other similar types of protein won’t do. You need a healthy source, like baked chicken breast or other lean meat.

What could be easier than a bottle or container of chocolate milk after a workout. It offers two times as much carbs and protein as sports drinks. It also helps replace the sweat you lost during your workout and offers even more nutrients.

Can Yoga Aid Digestion?

It’s not a secret that a walk after a big meal can aid digestion. It’s the mild exercise and movement that prevents gas build up and helps food pass through the digestive system. It’s one reason certain yoga poses can help. The gentle movements of yoga has been used for thousands of years to bring health benefits and connect the mind and body. It stimulates the rest-and-digest system known as the parasympathetic nervous system.

Digestion is the actual breakdown of food, sending nutrients to the body and expelling waste.

Even though that’s the true meaning of the term digestion, most people often think of something that aids digestion as something that helps prevent gas and bloating, eliminates discomfort and helps elimination. There are a lot of things that affect how you digest food, which include the microbes in your digestive system and how the gut communicates with the brain via nerves and biological signals. Stress can affect both, and yoga can help reduce stress.

Several serious conditions are improved with yoga.

Irritable bowel syndrome—IBS—can occur from over activity of your stress system—the sympathetic nervous system. That can cause many symptoms like gas, diarrhea, constipation and bloating. Studies have shown that yoga can help relieve symptoms as well as a low FODMAP diet—a diet low in certain types of sugar that can set off IBS symptoms. While studies showed yoga helped relieve symptoms after 16 weeks, similar studies showed that walking also helped.

Some yoga poses help stretch the body and abdominal muscles.

The seated side bend or Parsva Sukhasana is a gentle stretch that can help relieve bloating and gas, while supporting digestion. It’s done like a seated side bend, with one arm in the air, leaning toward the opposite side, then lowering that arm and raising the other arm and leaning to the other side. The Apanasana—also known as knees to the chest—may be a natural position for many who have severe abdominal pain. It’s a gentle massage for the intestines. Lie on your back with legs straight, then slowly bend at the knee. Bring your knees toward your chest, wrapping your arms around them to hold them closer and hold through five deep breaths.

  • The gentle movement of yoga is similar to other mild forms of exercise, such as stretching or walking. It stimulates the movement of food, reduces stress, improves circulation and Improves the body and mind connection.
  • The wind relieving pose helps relieve constipation, gas, strengthens abdominals and improves metabolism. You lay on your back, like the apanasana, but bring one leg up at a time and hold.
  • The cobra pose and cat-cow pose are better known poses that not only help massage your inner organs, they relax you and improve abdominal circulation.
  • If you’re pregnant, had back problems or injuries, abdominal surgery or a hernia, some of the yoga poses shouldn’t be done. Always discuss doing any exercise with your health care professional before beginning.

For more information, contact us today at Next Level Fitness

Do We Still Need To Look Out For Trans Fats?

Do We Still Need To Look Out For Trans Fats?

What are trans fats? They’re partially hydrogenated oil and at one time were touted as healthy. Crisco is probably one of the best known hydrogenated vegetable oils. It came to market in 1911 and was touted as healthy, since it was made of vegetable oil. Even up to the 1980s, people promoting healthy living promoted the oils containing trans fats. Burger King’s switch to partially hydrogenated oils—trans fats—was described by the Center for Science in Public Interest as a “great boon to Americans’ arteries,” but by 2018 the FDA banned the fats in the USA. Crisco has changed its formula to remove most trans fats.

Trans fats are still in foods.

Even though it may be banned, small amounts of manmade trans fats still are in foods, primarily because of processing methods. It may be in food before the ban that’s still on the shelves. Remember some snack foods seem last forever on the shelf. One reason is that manmade trans fats is created to extend shelf life. Natural trans fats found in animal products may actually be good for you, but manmade may cause insulin resistance and other physical problems.

Think microwave popcorn and fast foods.

If it’s fried, it may contain trans fats. Fried chicken, French fries, donuts and other stop and chomp foods may contain trans fats. When oil is heated to high temperatures, the amount of trans fats it contains increases. Each time it’s reused and heated the amount continues to increase. Butter substitutes produced before 2018 may have trans fats. The high melting point of trans fats makes it a good option for microwave popcorn, too.

Bakery good, like cakes, pies, muffins and pastries are made with margarine or vegetable shortening.

If you want a flakier pie crust or softer pastry, margarine or vegetable shortening is good to use. It also is cheaper and has a longer shelf life, making it ideal for manufacturers. Partially hydrogenated oils are no longer part of vegetable shortening or margarine, so the amount of trans fats they contain is diminished. Fried donuts and other fried sweets may still contain it.

  • Nondairy creamers contain mostly sugar and oil. Traditionally it was partially hydrogenated oil for a longer shelf life. While the liquid form has changed to fully hydrogenated oil, there are still some powdered non-dairy creamers you may have in your cupboard, since they last longer.
  • Trans fats can also be found in smaller amounts in a range of other foods manufactured before the FDA ban went into full effect.
  • Trans fats cause inflammation and inflammation can lead to heart disease, arthritis, some types of cancer and diabetes. Both butter and margarine contain trans fats, but butter’s is natural and margarine’s is manmade. Studies show inflammatory markers increase with margarine, not butter.
  • Read the labels for ingredients and serving size, particularly potato and corn chips, canned frosting, crackers and pizza and avoid those with partially hydrogenated oil. Companies are allowed to say they have 0 trans fats if the content is as high as 0.5 grams per serving.

For more information, contact us today at Next Level Fitness

Should You Try A Juice Cleanse?

Should You Try A Juice Cleanse?

There are a lot of different fads people in Irvine, CA, try for their health and to lose weight. A juice cleanse is one of those. People who swear by juice cleanses for health say it detoxes the body, removing harmful chemicals. It also gives your digestive system a rest. Others who are trying to lose weight consider a juice cleanse a good way to start a diet.

What is a juice cleanse?

Some juice cleanses are done for a day or two and then regular eating is resumed. However, they aren’t necessarily just performed that way, but may be ongoing, following a schedule of three days a week for several weeks. They involve drinking only water, fruit juice and vegetable juice on those days. The juice is fresh pressed, not canned or bottled, and made from organic fruits and vegetables.

Some proponents say that juice cleanses help clean organs and provide a reset.

One thing that the body does quite well is cleanse itself. The liver, kidneys and colon remove waste and toxins. While proponents of juice cleanses say it detoxes the body, the National Institute of Health—NIH—says there is little evidence that it’s true. While it would be nice to believe that juice cleanses do provide some benefits. The juices of fruits and vegetables are rich in nutrients, so it can provide extra vitamins and minerals. Fruit and vegetable juice is also rich in enzymes that can aid digestion.

If you’re using a juice cleanse for weight loss, what you do when not cleansing is more important.

If you spend a few days doing a juice cleanse and expect to see miracles, you’ll be disappointed, especially once you start eating normally. Most of the time the weight you lost reappears when you start eating normally again, unless you focus on healthy eating. One study found that people who used a juice cleanse to start a healthy diet, found it easier to keep the weight off permanently. Other studies show that it might be beneficial for the micro biome in your gut. Scientists believe whether it was because of eliminating sugary junk food that disrupts a healthy balance.

  • Juicing isn’t the same as making a smoothie. Smoothies have fiber, which is also important for gut health by feeding beneficial bacteria. The fiber in smoothies also slows the absorption of natural sugar stabilizing blood sugar levels. The fiber provides a true cleanse in the colon.
  • Juice cleanses should be kept short and only last a few days. Prolonged juice cleansing increases the potential of damaging the kitchen. The low calorie, high fruit sugar spikes from the cleanse may also leave you feeling bad.
  • Creating smoothies, instead of juicing, is healthier. You get the whole fruit or vegetable, feel fuller, control blood sugar better and still get all the benefits juice cleanses provide.
  • Rather than doing a juice cleanse, consider intermittent fasting with healthy meal options. You fast for 16 hours and eat during an 8-hour window. Studies show it provides many benefits, including weight loss.

For more information, contact us today at Next Level Fitness

How To Count Macros

How To Count Macros

If you aren’t sure what macros are, how are you going to count macros? The term macros is an abbreviated way of saying macronutrients. It’s a way of categorizing protein, fat and carbohydrates. Micronutrients, on the other hand, are minerals, vitamins and phytonutrients. While there’s still debate whether counting macros and focusing on how much you eat of each is the best way to lose weight, it does work and helps you lose fat and build muscles in the process.

First, learn why counting macros can help.

It’s important to get the right balance of macronutrients, since all three are important for your health. How much of each that you eat also determines your body composition, energy level, appetite and mood. Carbs give energy to move about and a source of fuel for the brain. Fat is a longer lasting fuel source, but also helps build hormones and plays a role in storing nutrients. Protein is part of every part of your body and almost every cell. It’s a building block that’s necessary for muscle tissue. If you count calories, you may lose weight, but the right balance of macronutrients can help you lose fat and build muscle tissue.

Counting macros actually counts calories automatically.

If you’ve spent most of your life counting calories, you might think counting macros is completely foreign. However, when you count macros, you’re actually counting calories at the same time. All macronutrients contain calories. Carbohydrates contain 4 calories per gram of carbs, protein contains 4 calories per gram of protein. Fat contains 9 calories of fat. No matter how nutrient rich they are, the calorie value is the same, since micronutrients, like vitamins and minerals, don’t have any calories.

Determine the amount of each macro you need based on your personal goal.

While each person is different with different needs and goals, a very generalized rule notes you should get 45-60% of your calories from carbs, 20-35% from fats and 30-45% from protein. Multiply calories necessary of each by the percentage. If you’re on a 2000 calorie diet with 40% of calories from protein, that means 800 calories from protein. Divide that by 4 (4 calories per gram) and you need 200 grams of protein in your diet. If you’re using food that comes with a label, you’ll find how many grams of each macro per serving on the label. Just multiply that times the calories per gram. Have a scale to measure food that’s not labeled.

  • Some people consider alcohol as the fourth macronutrient. With 7 calories in each gram, it has higher calories per gram than both protein and carbohydrates, but less than fat. Most people class it with fat or carbs.
  • If you want to lose weight, opt for a lower carb ratio. A macro diet that focuses on fat loss and/or weight loss would contain 40-50% of calories from protein, 10-30% from carbs and 30-40% from fat.
  • There are macros calculators available online that can determine the number of macronutrients quickly if you want to do it on your own. All you have to do is enter the food and the amount you’re consuming. It makes it easier to track.
  • At Next Level Fitness we make it easier with nutrition experts that can plan your menus for you. They do consulting and meal planning to ensure you have a personalize program.

For more information, contact us today at Next Level Fitness